WOD 08/27/2022

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

Warming;

1:00 Bike/Ski

3:00 Flow-

Inchworms

(3 bounce + walk out + 1 s. arm plank to down dog ea + childs pose + 1 lat reach ea + walk back)

1:00 BIke/Ski

3RDS

7 Hamstring Glute Bridge

7 Straight Leg Sit Ups

3RDS

20 Little Hops

6 Hanging Trunk Rotations

3RDS

6 Kettlebell Deadlift

6 Alt. Jump Lunges

then;

7 Deadlift to the Knee

7 Kip Swings

7 Deadlift Shin to Knee

7 Kipping Knee Raises

7 Pause Deadlift

7 Kipping Leg Raises

4 Box Step Up + Jump Down

3 Box Jump, pause in landing

3 Box Jump

Metcon

Metcon (No Measure)

With a Partner;

30:00 AMRAP

50 Toes to Bar

50 Deadlift (185/125)

50 Box Jumps (24/20)

50 Calorie Ski

**Every 5:00 run 400m together

**Split reps as desired, one person working and one person resting
Chipper style partner workout today. Do-able sets that you can maintain close to for multiple rounds. Pick a weight on your bar that you can do 5-10 quick reps back and forth with.